Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.
Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.
FDA daily value: 420 mg
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Showing 7151–7200 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7151 | Apricot nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7152 | Apples, dehydrated (low moisture), sulfured, stewed | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7153 | Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7154 | Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt | Breakfast Cereals | 5.00 mg | 1% | USDA_SR |
| 7155 | Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 5.00 mg | 1% | USDA_SR |
| 7156 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt | Breakfast Cereals | 5.00 mg | 1% | USDA_SR |
| 7157 | Soup, cream of onion, canned, condensed | Soups, Sauces, and Gravies | 5.00 mg | 1% | USDA_SR |
| 7158 | Soup, cream of celery, canned, condensed | Soups, Sauces, and Gravies | 5.00 mg | 1% | USDA_SR |
| 7159 | Infant formula, ABBOTT NUTRITION, SIMILAC, Expert Care, Diarrhea, ready- to- feed with ARA and DHA | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7160 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, ready-to-feed | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7161 | Infant Formula, MEAD JOHNSON, ENFAMIL GENTLEASE, with iron, prepared from powder | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7162 | Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, prepared from liquid concentrate | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7163 | Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, ready-to-feed | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7164 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, ready-to-feed | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7165 | Babyfood, dessert, custard pudding, vanilla, junior | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7166 | Babyfood, dessert, custard pudding, vanilla, strained | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7167 | Babyfood, dessert, tropical fruit, junior | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7168 | Babyfood, dessert, fruit dessert, without ascorbic acid, junior | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7169 | Babyfood, dessert, fruit pudding, orange, strained | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7170 | Babyfood, juice, mixed fruit | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7171 | Babyfood, juice, orange and apple | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7172 | Babyfood, fruit, papaya and applesauce with tapioca, strained | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7173 | Babyfood, fruit, guava and papaya with tapioca, strained | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7174 | Salad dressing, honey mustard, regular | Fats and Oils | 5.00 mg | 1% | USDA_SR |
| 7175 | Salad dressing, french dressing, commercial, regular, without salt | Fats and Oils | 5.00 mg | 1% | USDA_SR |
| 7176 | Salad dressing, italian dressing, commercial, regular | Fats and Oils | 5.00 mg | 1% | USDA_SR |
| 7177 | Infant formula, GERBER, GOOD START, PROTECT PLUS, ready-to-feed | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7178 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with DHA and ARA, ready-to-feed | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7179 | Toddler formula, MEAD JOHNSON, ENFAGROW PREMIUM (formerly ENFAMIL, LIPIL, NEXT STEP), ready-to-feed | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7180 | Babyfood, dessert, fruit dessert, without ascorbic acid, strained | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7181 | Milk, low sodium, fluid | Dairy and Egg Products | 5.00 mg | 1% | USDA_SR |
| 7182 | Puddings, vanilla, dry mix, regular, with added oil | Sweets | 5.00 mg | 1% | USDA_SR |
| 7183 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 5.00 mg | 1% | USDA_SR |
| 7184 | Jams, preserves, marmalades, sweetened with fruit juice | Sweets | 5.00 mg | 1% | USDA_SR |
| 7185 | Waterchestnuts, chinese, canned, solids and liquids | Vegetables and Vegetable Products | 5.00 mg | 1% | USDA_SR |
| 7186 | Plums, canned, purple, light syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7187 | Plums, canned, purple, water pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7188 | Pears, canned, extra light syrup pack, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7189 | Peaches, canned, extra light syrup, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7190 | Peaches, canned, water pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7191 | Babyfood, dessert, banana pudding, strained | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7192 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, ready-to-feed | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 7193 | Rice, white, steamed, Chinese restaurant | Cereal Grains and Pasta | 5.00 mg | 1% | USDA_SR |
| 7194 | Rice, white, glutinous, unenriched, cooked | Cereal Grains and Pasta | 5.00 mg | 1% | USDA_SR |
| 7195 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 5.00 mg | 1% | USDA_SR |
| 7196 | Plums, canned, purple, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7197 | Plums, canned, purple, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7198 | Peaches, frozen, sliced, sweetened | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7199 | Peaches, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 7200 | Peaches, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
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